Downward Dog// Part Dwi

I have a 2-hour power yoga class that I'm subbing next week. What does one do for two hours of power yoga? Have them crawl out by the end? Really, though, the regular instructor leads an average length class and uses the extra time to workshop poses, talk theory/philosophy, and work on pranayama. Extra savasana, too.

The discussion yesterday (and nice thoughts on DD) and this article by Everything Yoga blog made me think about starting class immediately with five minutes of Downward Dog to this song:



And follow Everything's advice: have them dance their dog, moving their hips, bending knees, pedaling feet. After getting some blood to the brain, then maybe we can talk some theory. The bulk of the physical practice will come afterwards.

Homework for all readers: play song, hold DD for 5:08, provide feedback. If DD ain't your thing physically or mentally, maybe try it with some other "moveable" pose like Goddess or Warrior II.

Downward Dog// Part Dwi

Besides being a full-body stretch, there are a couple of reasons I love Downward Dog. I find it to be both a powerful and humbling pose. Our head hangs low between our arms, but our body is gaining strength in all parts. Plus, as animals go, dogs are pretty great (although that isn't mine in the photo!).

1. Start class on back, legs bent towards ceiling
2. Inhale raise spine slowly into Setu Bandhasana (Bridge Pose)
3. Exhale lower spine to floor
4. Move with breath between steps 2 and 3
5. Hold Setu Bandhasana
6. Release spine to ground, curl into ball, forehead to knees
7. Take hands under legs, rolling along spine
8. Roll up to seated
9. Ardha Ustrasana (Half Camel), taking hand to opposite ankle, alternating between sides until warm
10. Ustrasana (Camel Pose)
11. Cat/cow in table pose
12. Adho Mukha Svanasana (Downward Facing Dog Pose). Hold for approximately 3 minutes (of course, go for 11 minutes if you like!)
13. Urdhva Mukha Svanasana (Upward Facing Dog Pose). Hold for 5-10 breaths, moving hips and shifting with breath
14. Garbasana (Child's Pose)
15. Adho Mukha Svanasana
16. Plank Pose
17. Lower to stomach
18. Ardha Navasana (Half Boat Pose, version of boat on stomach)
19. Alternate between sides of Half Boat until very warm
20. Garbasana
21. Navasana (Boat Pose)
22. Garbasana
23. Adho Mukha Svanasana
24. Tadasana (Mountain Pose)
25. Garundasana (Eagle Pose)
26. Natarajasana (Dancer's Pose)
27. Virabhadrasana III (Warrior III)
28. Step back into Warrior I
29. Virabhadrasana II (Warrior II)
30. Trikonasana (Triangle Pose)
31. Virabhadrasana II
32. Vinyasa to low lunge
33. Step up into Virabhadrasana III
34. Repeat steps 24-33
35. Vinyasa to ground
36. Halasana (Plow Pose)
37. Karpindasana (Ear Pressure Pose)
38. Halasana
39. Sarvangasana (Shoulder Stand Pose)
40. Setu Bandhasana
41. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
42. Savasana